How to Sleep with Noise

Noise entering your room can make it difficult to sleep, leaving you groggy in the morning. Poor sleep is linked to various health issues, such as type 2 diabetes, heart disease, weight gain, and fatigue. There are several ways to manage unwanted noise, and with the right techniques, you can ensure a restful night’s sleep despite external distractions.

Move Furniture. If your room shares a wall with a noisy neighbor or is near a busy street, rearranging your furniture may help block some of the sound. Adding more furniture to the room can also help muffle noise, and reorganizing existing items can create barriers to the source of sound.

• Move the bed away from the noise source. For example, if you live in an apartment building and your bedroom shares a wall with a neighbor’s living room, try shifting the bed as far from the wall as possible.
• Place large, thick objects close to the noisy wall to absorb sound. For instance, position a large bookshelf against the wall and fill it with books to block noise.

Cover the Walls. To effectively absorb sound, use materials designed for soundproofing on your walls. Acoustic panels work best, and for better sound absorption, consider those wrapped in thick fabric.

• Choose materials with a sound reduction coefficient of 0.85 or higher.
• Use soundproof curtains. These specially designed fabrics can be hung on walls to block outside noise.

Isolate the Floor and Ceiling. If noise is coming from the floor, you can reduce it by isolating the floor. Simply lay down carpeting or install soundproof mats.

• Cork is one of the most effective materials for flooring as it absorbs sound better than most wood types.
• If you can't carpet the entire floor, opt for large, thick rugs.
• If you live in a house with an attic above your bedroom, you can also soundproof the attic floor. Use fiberglass insulation, such as R25, at least 20 cm thick to isolate the space above the bedroom.
• Install ceiling tiles with a minimum Ceiling Attenuation Class (CAC) of 40 and a Noise Reduction Coefficient (NRC) of at least 55. These tiles are specifically designed to block out noise, especially in homes near airports.

Soundproof the Windows. If noise continues to infiltrate your bedroom from the street or neighboring houses, consider soundproofing your windows. Don’t forget to close any blinds as they might rattle. While this option requires some effort and investment, it’s much more effective at blocking noise.

• Install windows with double glazing or insulated glass. Both are highly effective at soundproofing and can block out external noise.
• Hang thick curtains by the window to further block sound.
• Check for gaps around the window. Even small openings between the window and the wall can allow air and noise to pass through. Use weatherproof sealant for windows and doors to fill in any gaps, effectively isolating you from external sounds.

Use White Noise. Ambient sounds, like white noise, can be helpful in masking louder, more disruptive noises because its soft, consistent sound 'covers up' other noises. White noise works by generating a uniform sound across all frequencies we can hear.

• White noise reduces the contrast between background sounds and sudden noises, such as slamming doors or honking horns that could disrupt your sleep.
• You can purchase a white noise machine, download white noise sound files online, or simply turn on a fan while sleeping.

Play music or movies to distract yourself. If you don't have a white noise machine or fan, you can use household items to create distractions and mask annoying noises. TV or radio can block out external sounds, but researchers caution that keeping the TV or radio on all night may disrupt your natural sleep cycle. For best results, experts suggest using a timer to turn off the TV or radio at a set time.

Wear earplugs. Earplugs are an effective way to block noise from entering your ears while you sleep. They work even better when combined with white noise in the bedroom. Earplugs can be purchased at pharmacies or online. At first, earplugs might feel uncomfortable, but you'll get used to them over time.

• Always wash your hands before inserting earplugs to reduce the risk of infection.
• When removing earplugs, twist them as you pull them out.
• If earplugs don’t fit well, don’t force them. Each brand has different designs, so you may need to try a few.
• Be aware of the risks when using earplugs. Removing them suddenly or pushing them too deep into the ear canal can cause eardrum damage. Earplugs can also create a breeding ground for bacteria, leading to ear infections. Additionally, earplugs may block out important sounds, such as alarm clocks, smoke detectors, or noises indicating a break-in.

Identify the source of the noise. To deal with the noise, you need to first identify where it’s coming from if you haven’t already. The solution depends on the cause of the noise.

• Neighbors are often the source of unwanted noise. Are your neighbors playing loud music or throwing parties while you're trying to sleep? Do you live next to a noisy couple?
• Depending on where you live, noise may come from local bars, clubs, and restaurants, or it could be from nearby airports, train tracks, or highways.

Talk to your neighbor. Being honest and direct is usually the best approach, though it can be tricky. Of course, you don’t want to offend them, but you also can’t live with the noise and sleepless nights. Politely and amicably addressing the issue is often the best way to resolve it when your neighbor is the cause.

• Don’t rush over to knock on their door when the noise is loud. This can escalate tensions and put them on the defensive. Wait until things have calmed down and visit the next day.
• Avoid calling the police about the noise. The police have their own procedures, and it could make your neighbors resentful of you. They may even retaliate, or the situation could escalate. No one wants to deal with the police, so try to remain open and polite without involving the law.
• Approach your neighbor with courtesy and generosity. Be straightforward about the issue but maintain a balanced and friendly attitude. A simple “Hi, could I talk to you for a minute? Are you free?” works well.
• Then, let them know about the noise issue. It’s best to prepare a plan before approaching them. For example, you might say, “I hear you playing the guitar at night. It sounds great, but would you mind practicing before 11 PM? I have to get up early for work, and the noise is making it hard for me to sleep.”
• If nothing works, contact your landlord or mediator. They are trained to help both parties come to an understanding and resolve the issue amicably.

If the noise is coming from external sources such as traffic or construction, you might consider speaking with a local representative. In the U.S., certain communities have noise task forces, while others may have officials specifically tasked with managing noise complaints. In some places, simply bringing the matter to the local city council will lead to a vote on how to address the issue. The process for submitting noise complaints about urban noise (not caused by a direct neighbor or other immediate source) can vary significantly from one community to another. Look up the complaint submission process for your area on the internet or contact the local city hall for more information on how they manage neighborhood noise.

Some over-the-counter sleeping pills may help you sleep through noise, but this isn't the best option. There's a risk of becoming dependent on the medication, and it's not a sustainable long-term solution.

Asking someone to be quiet may cause them to become irritated. Avoid escalating the situation, especially if you suspect they have been drinking. Instead, seek assistance from a neighborhood manager or other authority figure.